I Grew my Glutes in a year🍑💪🫶🏼

Hey everyone! So glad you're interested in really diving deep into glute growth. When I started my own journey, I quickly learned that just showing up wasn't enough – how you perform each exercise makes all the difference. Many of you are asking about squat form and glute exercises before and after, so let's break down some of the movements that were absolute game-changers for me, building on the split I mentioned in my original post. One of the absolute kings for glute development is the Hip Thrust. Seriously, if you're not doing these, start now! I found focusing on squeezing my glutes hard at the top, holding for a second, and really controlling the negative (the way down) made a huge impact. Think about driving through your heels and pushing your hips towards the ceiling, not just lifting your lower back. My OCR results even mention hip thrust as a key exercise, and for good reason! It targets those glutes directly without too much quad involvement. Next up, Romanian Deadlifts (RDLs). These are fantastic for hamstring and glute development, especially for that 'shelf' look. The key here is to keep a slight bend in your knees, maintain a straight back, and hinge at your hips, pushing your butt backward as you lower the weight. You should feel a deep stretch in your hamstrings and glutes, not your lower back. Again, the OCR listing RDLs confirms their importance! And for squats for glutes – while I primarily focused on isolating glutes with other exercises, squats are still fundamental! To make them more glute-focused, consider going a bit deeper (ass-to-grass, if your mobility allows), and sometimes a slightly wider stance with toes angled out can help. Think about pushing your knees out and driving up through your heels, really engaging your glutes at the top. Don't just go through the motions; make every rep count! Another great one from my OCR list is the Leg Press and specifically the Single Leg Press. These allow you to push heavy weight and really isolate each leg, which helps with muscle imbalances. When doing leg press, position your feet higher on the platform to emphasize glutes and hamstrings more. For single leg press, focus on controlled movement and feeling that glute work. Beyond specific exercises, remember the principle of progressive overload. This means consistently challenging your muscles over time – whether it's by lifting heavier weight, doing more reps, increasing sets, or improving your form. My own journey from 90lbs to 110lbs wasn't just about showing up; it was about always pushing myself little by little. And finally, nutrition and recovery are non-negotiable. I aimed for 90-130g of protein daily, which is crucial for muscle repair and growth. Don't neglect your sleep either! Your muscles grow when you rest. It's a marathon, not a sprint, but with consistent effort and smart training, you'll see those before and after results you're dreaming of!